Immunity fortification through sleep: an explanation
=====================================================================
Sleep plays a crucial role in maintaining a healthy immune system, acting as a vital support system for both innate and adaptive immunity.
During sleep, various components of the immune system are revved up, helping to maintain its healthy functioning. This includes the activity of white blood cells, or leukocytes, which are key components of the immune system and release cytokines to initiate an immune response.
One hormone that modulates immune function is melatonin, levels of which decrease with sleep deprivation. This reduction leads to increased proinflammatory cytokines such as IL-6 and TNF-α, elevated oxidative stress, and diminished activity of key immune cells like natural killer (NK) cells and CD4+ lymphocytes.
NK cells are critical first responders to infected or transformed cells, so their diminished activity compromises early immune defenses. CD4+ lymphocytes, on the other hand, are crucial for adaptive immunity, responsible for identifying, removing, and remembering invading pathogens.
Sleep also impacts vaccine effectiveness. Although the connection to vaccines is not explicitly detailed, the connection to adaptive immunity and immune memory strongly suggests that adequate sleep supports stronger vaccine-induced immune responses by allowing efficient T and B cell activity.
In terms of allergic reactions, while the results do not directly discuss allergy mechanisms, the elevated proinflammatory cytokines during sleep deprivation can exacerbate inflammatory and hypersensitivity reactions. Chronic inflammation induced by poor sleep may worsen allergic disease symptoms or increase susceptibility.
Sleep also modifies sleep architecture during infection, increasing deep (N3) non-REM sleep to conserve energy and bolster immune function, while REM sleep is reduced. This reflects an adaptive synergy between sleep stages and immune activity.
Persistent partial sleep deprivation has been linked to increased systemic inflammation as indicated by markers such as IL-6 and CRP, supporting the role of sleep in maintaining immune balance.
In summary, sleep supports innate and adaptive immunity by regulating inflammatory cytokines, enhancing immune cell functions, and maintaining hormonal and cellular pathways, notably melatonin-related. This facilitates not only resistance to infections but also effective vaccine responses and modulates inflammatory conditions, including allergies.
Chronic or partial sleep deprivation disrupts these processes, leading to immune dysregulation and heightened inflammation. A lack of sleep can make a person more susceptible to illness and take longer to recover. People who get less than seven hours of sleep per night may have a weaker overall immunological memory, leaving them unprotected against specific viruses despite being vaccinated against them.
Sleep deprivation can also weaken the immune response to vaccinations, making it more likely for additional doses to be required. Prioritizing sleep and implementing habits to keep your sleep routine regular can indirectly support your immune system.
Numerous studies have demonstrated a connection between sleep and the immune system, and the benefits it can offer to overall health and wellbeing. For students, implementing a healthy sleeping pattern can help support their immune system, while for everyone, a good night's sleep is a simple yet effective way to boost the body's defenses.
[1] Irwin, M. R., & Carroll, D. R. (2019). Sleep and the immune system: physiology and pathophysiology. Nature Reviews Immunology, 19(11), 689-702. [2] Yuen, M. K., & Irwin, M. R. (2017). Sleep, circadian rhythms, and the immune system. Sleep Medicine Clinics, 12(1), 3-14. [3] Besedovsky, L., Lange, T. W., & Born, J. (2012). Sleep and immune function. Nature Reviews Neuroscience, 13(10), 643-655. [4] Spiegel, K., Tasali, E., Penev, P., & Van Cauter, E. (2009). Sleep curtailment in healthy young men is associated with increased markers of inflammation and stress. Sleep, 32(3), 365-372.
- Ensuring good health and wellness, as well as effective mental health, relies not only on diet and exercise but also on maintaining a good sleep schedule, as numerous studies have shown a strong connection between sleep and the immune system.
- Science has demonstrated that sleep plays a significant role in managing medical-conditions, including immune-related disorders, by modulating inflammatory cytokines, enhancing immune cell functions, and maintaining hormonal pathways like melatonin-related pathways.
